Moringa leaves can be cooked any way you would prepare spinach or collards or kale. One easy way to cook them is to parboil 2 cups freshly picked leaves for just a few minutes in one cup water, seasoned with onion, vegan butter and sea salt. Vary or add other seasonings according to your taste. Then take them out and cool them down with cold water, squeeze the water out with your hands and toss them with some fresh cut tomatoes and soy sauce for a salad. Then pour a cup of moringa tea using the water you parboiled them in.
Here is a basic recipe, which can be modified according to taste and availability:
Piece of Ginger root, sliced
Garlic, 1 or 2 cloves or to taste
Moringa, fresh, four cups (or more or less according to taste and availability).
NOTE: Frozen Moringa can be substituted. I’ve seen it available at an Asian Market.
Because I’m vegan . . . vegan chicken, pork, or tofu, 8 oz – 16 oz, depending on the number of people you are serving (figure adding 4 oz per person)
Tomato, 1 or 2 large, diced
Pure water, enough to cover ingredients. or more for extra broth
Pinch salt and pepper, or to taste
Preparation: Put all ingredients but the Moringa in a pot and let simmer for 20 minutes. Add the Moringa after 20 minutes, and let simmer for another couple minutes, until Moringa is bright green. Soup is now ready to serve. The soup can be eaten as is or served over brown or white rice, with the soup juice poured over the top of the rice for flavor.
Once you try the basic soup, you can experiment with adding other ingredients for variety, like onions, other vegetables, vegan soup broth or other spices, different vegan meats, etc.
The following alternative recipe was shared by Monalina who grew up in the Philippines and moringa is one vegetable that she always had once or twice a week. Here is one of her favorite recipes. Thanks Monalina!
2-3 cups fresh moringa leaves
I cup cubed butter squash
1 cup cubed sweet potato
2 tbsp canola or olive oil or virgin coconut oil
3 cloves minced garlic
1 tsp minced ginger
I medium chopped onion
Garlic salt or salt to taste
Preparation: Saute onion, garlic and ginger all together until golden brown, Add the butter squash and sweet potato,stir it for 1 min, Add 2 cups of water, cover and simmer for at least 15 minutes.. Season with garlic salt or salt. Stir in the moringa and let it cook for 2 minutes. Serve on top of cooked rice and enjoy!!
5 Tablespoons of Moringa leaf powder
¼ cup of peanut butter
5 Tablespoons of oil, (vegetable, olive, or palm oil)
1 Medium onion - chopped
1 quart of water
Salt and pepper to taste
Red pepper or pepper flakes to taste
Add peanut butter and water and bring to a boil. Cook for 20 minutes on medium heat. Add oil, Moringa leaf powder and chopped onion. Cover and simmer for 20 minutes. (or you can wait to add Moringa powder until the last few minutes of cooking) Add salt and pepper and red pepper to taste. Serve over rice or couscous and with vegetables.
Use this as a tasty side dish with any compatible entrée.
1 cup of beans, mongo beans are used in the Philippines but you may substitute, baby limas, red beans or pintos.
2-3 cups of water 2 cloves of garlic, crushed
1 small onion 1 medium tomato
1 cup fresh Moringa leaves Salt and pepper to taste.
Boil the beans until tender. While the beans are boiling, sauté the onions, garlic and tomato. When beans are tender add the tomato, onion, garlic to the beans. Strip the Moringa leaves from the stems, remove any excess stems from the leaves. Add fresh Moringa leaves. Salt and pepper to taste.
This is an excellent side dish for most any entrée. Quick and easy.
16 oz of fresh Moringa 1 cup of vegan or soy Sour Cream
1 Package of Lipton’s Dried Onion Soup Mix (or portion thereof, to taste)
Wash the moringa and squeeze out excess water. Remove any excess stems. Mix with sour cream and the soup mix. Add more sour cream if you like a creamier consistency. Lightly oil a baking dish and use spatula to put mixture in the dish. Bake uncovered for 30 minutes in a 350-degree oven. Serves four.
3542 W. Sacred Earth Place, Tucson, AZ 85735